Category: WOD

05/03/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Split Jerk (E90S for 9 min 2-2-2-2-2-2 start~60%)

quality reps, move up based on consistency in form. Reps can be taken from floor or rack.

Metcon (Time)

4 Rounds For Time:

30 KB SDHP 53/35

20 ab mat situps

10 single arm KB OH reverse lunges

*left arm rounds 1 and 3

*right arm rounds 2 and 4

05/02/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

9 min SLAMRAP:

18 Cal on bike/row

15 Push Ups

12 RDLs 115/75lbs(light)

immediately followed by a

5 minute alternating Tabata of:

hollow rocks/holds

arch rocks(superman) or holds

Deadlift (4-4-4-4 E2MOM @ 65% 70% 75% 82.5%)

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Minutes:

Run Food4Less lap

Max Rep Strict HSPU in remaining time

RX+ (strict)

RX (kipping)

scaled (strict press)

04/30/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

bike or row for 6 minutes

alt groin stretch down

inch worms half way

bear crawl back backwards

runners stretch down

inchworm half way

shoulder stretch 20 sec each side 2x

Power Clean (E2MOM for 12 min 2 reps)

Metcon (Time)

100 pushups

everytime you break, run to curb and back.
A break counts as resting in the bottom or falling from the plank position. A pushup starts in a plank and ends in a plank.

04/29/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (E2:30s 4-4-4-4 @ 70-80% no belt/sleeves/oly shoes)

No gear today. If those percentages are too heavy without gear, this is a good opportunity to go a lil lighter and work on our movement.

Metcon (Time)

7 rounds:

7 thrusters 100/70

7 burpees to target(no more than 6″)

04/28/2016

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pause Drill

Alternate between adding in and taking away the “Body Away” pause position. Have a friend or coach operate the drill and tell you when to “go” from pause position to pause position. Total time will be 8 minutes of drill.

2x

2min Arms Away, Catch

2min Arms Away, Body Away, Catch

Metcon (No Measure)

Row x 1000m, 1000m, 1500m, 2000m w/4:00 rest

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+4, 2k+6, 2k+6, 2k+8

Rest: 4:00/piece